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Archive for December, 2010

Random Musings

A few random tidbits…

  1. The lady friend and I went to see Black Swan this weekend. If I stay awake and don’t check my phone during a movie, then that generally means I enjoyed it. Sadly, the staying awake part is not always the case. 
  2. It’s truly amazing to see people still believing in the idea of spot reduction. Weight or fat reduction occurs throughout the body, not in specific areas. It’s disheartening to see people are still performing 37 different variations of crunches daily, hoping that the fat around their waist will just magically disappear. Everyone has a 6-pack somewhere, it’s just covered by layers of fat. Get a hold on your food intake and you’ll reach your goal a whole lot faster.
  3. Piggybacking on that last point, people make “dieting” (not a fan of that word) WAY too difficult. As Michael Pollan writes in Food Rules, “Eat food. Mostly Plants. Not too much”. It really is that simple. Society has made eating way too complicated. Eat whole, unprocessed foods as close to their natural state as possible and you’ll be just fine.
  4. Read this study.
  5. Something I thought about/noticed today was that people do entirely too much sitting during exercise. Outside of the gym, I would venture to say that most of these people sit for 8-10 hours per day. Why compound that with an extra 1-2 hours in the gym? If you can’t stand up during exercise, try tall kneeling and half kneeling postures. Here’s a quote from Gray Cook: “Modern fitness equipment allows training while sitting and even slouching comfortably. This equipment accommodates pushing and pulling with the arms, and flexing and pressing with the legs. The equipment also furnishes torso flexion, extension and rotation without forcing users to balance on their feet or naturally engage the stabilizing musculature”.
  6. This isn’t a new but Mike Boyle re-posted an article that was originally published in 2007. Check it out here. I think this is a great article on what it takes to be successful.

Happy Holidays,

Chris Krattiger

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Programming Change

Over the last few months, I’ve been experimenting with a new (to me, at least) way to hold weight during various lower body exercises, the Goblet positioning.

I believe this type of hold first originated from Dan John, who started using the Goblet Squat (which you can see in the picture above). The Goblet Squat is a great way to groove an effective squat pattern and has made a huge difference in not only my technique but the technique of my clients, as well. This has become my first way of loading someone in a squat, split squat, lunge, etc. and I believe Mike Boyle is in the same boat on that one.

Holding the dumbbell in front of the body vs. holding two dumbbells at the side makes a huge difference. For starters, holding the weight goblet style automatically puts you in an upright posture. This point cannot be overstated. If you’re not upright, the weight is going to pull you forward.

The split squat is always my first progression to single leg training. After getting comfortable with bodyweight, I used to progress right into holding two dumbbells at the side. Maybe this was just bad teaching on my part but almost always the person would slip into a forward lean. Now that I’ve switched to holding the weight goblet style, that problem has corrected itself almost immediately. The “core” and upper body are forced to hold you in a nice, upright posture.

Check out these videos from Ben Bruno displaying a few different exercises goblet style.

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Links

Sorry folks, no original content in this post. I’ll be back next week with some thoughts.

Links

  1. Nick Tumminello – The Ultimate Guide to Tire Training
  2. Eric Cressey with a three-part series on Correcting Bad Posture. Check them out here, here and here.
  3. 10 Tips for Good Trainers
  4. Tony Gentilcore – 34 Favorite Things. Check out #12 for an awesome shake/smoothie recipe.
  5. Mike Robertson – Are you following the right program?
  6. The FitCast 200th Episode with Lou Schuler, Dan John and Alan Aragon.

Videos

The only reason to watch a Clippers game.  

Jimmy V speech. If you’ve never watched this, please take 10 minutes out of your day to do so.

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